Friday, August 10, 2018

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

2 Rounds:

Run 200m

10m Spiderman with Reach

8 Thrusters 45/35

6 Stiff leg Deadlift 45/35

4 Warrior Squats, each side

Metcon

Metcon (Time)

5 Rounds:

3 Squat Cleans @ 165/115

200m Run

20 Alt. DB Snatches 50/35

2 Mins Rest
Rx+ = 185/135

*Score is your SLOWEST ROUND*

cool down

12 Min Bike or Row (at conversational pace)

* Stop at mins 3, 6, 9 & 12 to do :15s Samson Stretch, each side

Thursday, August 9, 2016

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

3 Min Row or Bike

2 Rounds

1 Round of Cindy

5 Inch Worms

5 Spiderman with Reach, each side

5 Muscle Snatches 45/35

Gymnastics

Handstand Push-ups (5 Min AMRAP)

*Pace yourself but push yourself.

*If you need to scale the movement, simply write that in the notes.

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rx = 75/55

8 Min Time Cap

cool down

ROMWOD

Wednesday, August 8, 2018

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

3 Min Row

2 Rds

6 Scap Retractions

5 Spiderman with Reach, each side

4 Walkouts with push up

3 Strict Pull Ups

2 Wall Walks

Weightlifting

Metcon

Shoulder Press (10 Mins to Find 2 RM)

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

21 Cal Row

21 Burpees

21 C2B

*4 Min Rest

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

15 Cal Row

15 Burpees

15 T2B

*4 Mins Rest

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

9 Cal Row

9 Burpees

9 Pull Ups

Tuesday, August 7, 2018

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Row 500m

2 Rounds:

10m Inch Worm

10m Spiderman with Reach

15 Banded Good Mornings

10 Stiff Leg Dead lifts

Weightlifting

Deadlift (15 Mins to Find Heavy 10 reps)

*This does not need to be a 10RM

*Need to be TnG to count

Metcon

Metcon (Time)

3 Rounds For Time:
20 Deadlifts (135/195)

12/10 Calorie Assault Bike

20 Hang DB Reverse Lunges 40/25

12/10 Calorie Assault Bike

Rx+ = 155/105 DL, 15/12 AA & 50/35 DB

Monday, August 6, 2018

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

#NeverMissAMonday

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Warm-up

3 Rounds

1 Min Bike or Row

4 Spiderman with Reach, each side

5 Walkout with push Up

6 Warrior Squats, each side

Weightlifting

Back Squat (EMOM x 12 Mins )

Minute #1 – 5 Reps @ 75%

Minute #2 – 3 Reps @ 80%

Minute #3 – 1 Rep @ 85%

Minute #4 – Rest

*Post your weight for the 3 heavy sets of 1 at 85%

Metcon

Metcon (AMRAP – Reps)

Tabata x 2 rounds

Alternating…

1. Back Squat 45/35

2. Double Unders
Score is your LOWEST round of each movement added together.

Ex. 10 BS + 30 DUs = Score is 40

cool down

Walk 300m holding 2 KBs of your choice.

Alternate holding 1 KB locked out over head. Switching every 50m.

Saturday, August 4

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

5am with Justin or 9:30a with me are the two offerings today! Who has a 5am on Saturday??? Turn 2 does!!!
At 9:30 we are going to “play” Jenga with a CrossFit twist. Pull a tile, quickly put it back on the stack without tipping it over, and then do the work as fast as you can. Whoever pulls the most tiles wins! Whoever knocks over the tower runs a mile with a vest.

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Metcon (AMRAP – Reps)

Jenga
Pull a tile, do the work, earn a point.